Eight stations, in race order. A 1 km run before each.
1after run 1SkiErg1000 m
2after run 2Sled Push4 × 12.5 m
3after run 3Sled Pull4 × 12.5 m
4after run 4Burpee Broad Jumps80 m
5after run 5Rowing1000 m
6after run 6Farmers Carry200 m
7after run 7Sandbag Lunges100 m
8after run 8Wall Balls100 reps
Order and distances checked against the HYROX 26/27 Singles Rulebook (PDF), each preceded by a 1 km run.
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Training aid, not medical advice. Unofficial: not affiliated with or endorsed by HYROX.